Kind Fruit & Nut Delight Bar: Nutrition & Labelgrade B (76/100)
B 76 / 100 — Genuinely whole-food snack bar with the lowest sodium load and one of the highest fiber scores we've graded. Loses ground on protein density (15 g per 100 g — about half of RXBAR or a Greek yogurt) and on sugar load (added glucose and honey alongside the dried fruit). This is correctly a snack bar, not a protein bar — judged as a snack, it's well-formulated.
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Kind Fruit & Nut Delight delivers 6 g of protein and 200 calories per 40 g bar (USDA FDC 2081642) — about one large egg’s worth, and notably it comes from the whole peanuts, almonds, brazil nuts, and walnuts you can actually see in the bar, not from added protein powder. Read it as what it is: a better-for-you snack bar, not a protein bar. It earns Labelgrade B (76/100) — rewarded for a near-zero sodium load and strong fiber from real nuts and chicory root, marked down for modest protein density and a sugar score that counts the added honey and glucose, not just the dried-fruit sugar.
Why the B
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B- | 73 / 100 | 15 g protein per 100 g — about half of RXBAR (21 g) or Greek yogurt (16–18 g). Fair for whole nuts, low for the bar aisle, because nuts max out near 6–8 g per ounce |
| Ingredient quality | B | 78 / 100 | 14 recognizable ingredients, no whey isolate, no sugar alcohols, no artificial color. The only two we’d flag are non-GMO glucose (a sweetener syrup) and soy lecithin (a binder) — both minor |
| Sugar load | C | 64 / 100 | 9 g per bar (22.5 g per 100 g). Date and fruit sugar is forgivable; the added honey and glucose syrup are what drag it to a C. Well under a candy bar, well over plain yogurt |
| Sodium load | A+ | 100 / 100 | 10 mg per bar — effectively unsalted, and among the lowest sodium loads in our entire database |
| Fiber | B+ | 83 / 100 | 3 g per bar (7.5 g per 100 g), from chicory root fiber plus the nuts, flax, and dried fruit. Genuinely good for something this sweet |
| Saturated fat load | B | 76 / 100 | ~4 g per 100 g (1.5 g per bar) — moderate, and most of the 13 g total fat is the unsaturated kind from almonds and walnuts |
| Overall | B | 78 / 100 | A well-built whole-food snack bar. Want protein density? Wrong category. Want a clean snack between meals? One of the cleaner things on the shelf |
The B is honest in both directions. Nothing here is engineered to fake nutrition — no isolate spiked in to inflate the protein number, no sugar alcohol to suppress the sugar line — so the bar lives or dies on real ingredients, and it mostly thrives. The two ceilings are structural: a nut-and-fruit bar simply can’t be protein-dense, and a bar sweetened with honey and glucose on top of dried fruit can’t grade A on sugar. Kind doesn’t pretend otherwise, which is exactly why it lands a respectable B rather than being penalized as a failed protein bar.
You can see the ingredients — that’s the whole point
Snap a Fruit & Nut Delight in half and you see what you eat: whole peanuts, almond halves, brazil nuts, and walnut pieces studded with raisins and dates, held together by a thin honey-and-glucose bind and a scatter of crisp rice. That transparency is the product. Compare it to an RXBAR, which is genuinely good but arrives as a uniform pressed paste of date and egg-white protein — you taste it, you don’t see it. Kind’s bet is that “I can identify every chunk” beats “trust the label,” and the ingredient list backs the visual: 14 items, all of them things you’d recognize in a pantry, with no whey isolate, no sugar alcohols, and no artificial color to manage a number on the panel.
The real trade-off: fat and fruit, not protein
The number that surprises people is the math: 200 calories for only 6 g of protein, or about 33 calories per gram of protein — three to four times the cost of a dedicated protein bar. That’s not a flaw, it’s the design. The 13 g of fat — overwhelmingly the unsaturated fat from almonds and walnuts, with just 1.5 g saturated — is where most of those calories sit, and it’s genuinely healthy fat that brings the omega-3s, vitamin E, and satiety nuts are prized for. The 9 g of sugar and 17 g of carbs come from the dried fruit plus the honey-and-glucose glue. So you’re buying healthy fats and whole-food carbs that happen to come with a little protein, not protein that happens to come with fat. Eat it as a hiking or mid-afternoon snack and that’s a great deal; eat it expecting it to anchor a meal’s protein and you’ll be 15 g short.
How it compares
| Product | Protein per bar | Protein per 100 g | Sugar per bar | Sodium per bar |
|---|---|---|---|---|
| Kind Fruit & Nut Delight (this product) | 6 g | 15 g | 9 g | 10 mg |
| RXBAR Protein Bar | 7 g (USDA serving) | 21 g | 10 g | 65 mg |
| Premier Protein High Protein Bar (Dark Chocolate Mint) | 20 g | 28 g | 2 g | 95 mg |
| Plain cooked chicken breast (benchmark) | ~31 g per 100 g | 31 g | 0 g | ~75 mg |
Three bars, three jobs. Premier Protein more than triples Kind’s protein and nearly zeroes the sugar — but it does it with isolates and sweeteners, the engineered route Kind deliberately avoids. RXBAR sits in between: more protein-dense than Kind from egg whites, comparable sugar, but six times the sodium and a pressed-paste texture instead of whole nuts. If protein-per-bite is the goal, Kind is the wrong pick and the table says so plainly. If a clean, low-sodium, see-the-ingredients snack is the goal, Kind is the standout — it has the lowest sodium of the three by a wide margin and the only label with zero isolated ingredients.
Whole-food equivalent
One Kind Fruit & Nut Delight bar (6 g protein) is roughly one large egg (6 g) or a heaping tablespoon of plain Greek yogurt (about 33 g of Fage Total 0%). Flip it to calories and the gap is stark: for the 200 calories this bar costs, two whole eggs would hand you double the protein at about the same calorie count. That’s the snack-bar tax — you pay a convenience and whole-nut premium, not a protein bargain.
Scope
This page covers the Kind Fruit & Nut Delight Bar exactly as represented in USDA Branded Foods FDC 2081642 (UPC 602652170041), at the 40 g (1.4 oz) single-bar size. Kind sells dozens of flavors across separate ranges — Fruit & Nut, Nuts & Spices, Kind Protein, Healthy Grains, Breakfast — and macros vary substantially between them. In particular, the “Kind Protein” sub-line is a different product at 12 g of protein per bar; don’t read this page’s numbers onto it. Always check the actual package label.
Ingredients
Mixed nuts (peanuts, almonds, brazil nuts, walnuts), honey, dried fruit (sultanas, dates, raisins), non-GMO glucose, crisp rice, apricots, apple juice, vegetable glycerine, flax seeds, soy lecithin, chicory root fiber, citrus pectin, natural apricot flavor. (Verbatim from the USDA Branded Foods entry, FDC 2081642.)
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Quick Facts
Per serving · 1 bar (40 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 bar (40 g)) |
|---|---|
| Calories | 200 |
| Protein | 6g |
| Total Fat | 13g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Total Carbohydrates | 17g |
| Dietary Fiber | 3g |
| Total Sugars | 9g |
| Sodium | 10mg |
| Cholesterol | 0mg |
| Calcium | 40mg |
| Iron | 1.08mg |
| Potassium | 190mg |
Scope: This page applies specifically to Kind Fruit & Nut Delight Bar (1.4 oz (40 g) bar) · UPC 602652170041. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in a Kind Fruit & Nut Delight bar?
6 grams per 40 g bar (USDA FDC 2081642) — roughly one large egg's worth, and it comes from the whole peanuts, almonds, brazil nuts, and walnuts rather than added protein powder. Kind markets this line as a snack bar, not a protein bar: an RXBAR runs about 7 g in a similar size, and a Greek yogurt cup 15–20 g.
Is the protein from the nuts or from added protein powder?
Entirely from the nuts. There's no whey, soy protein isolate, or pea protein anywhere in the ingredient list — the 6 g is what four kinds of whole nuts plus a little flax naturally contribute. That's why it's modest: real nuts top out around 6–8 g per ounce, where isolate-based bars stack 20 g in.
Why is a 'fruit and nut' bar only 6 g of protein but 200 calories?
Because nuts are fat-dense, not protein-dense. The 13 g of fat (mostly the heart-healthy unsaturated fat from almonds and walnuts) carries most of the 200 calories, with the dried fruit, honey, and glucose adding the rest. You're paying calories for healthy fats and whole-food sugar, not for protein.
Is the sugar added or natural?
Both, and that's the honest knock on it. The 9 g of sugars blends naturally-occurring fruit sugar (sultanas, dates, raisins, apricots, apple juice) with genuinely added sweeteners — honey and non-GMO glucose syrup. The added portion is why the sugar dimension grades a C instead of an A; Kind doesn't break out the added-sugar number in this USDA entry.
Does it qualify as 'high in protein' under FDA rules?
No. 6 g is 12% of the 50 g Daily Value — above the 10% needed to say 'good source of protein,' but below the 20% the FDA requires for 'high in protein.' Kind correctly makes no protein claim on this bar.
How does it compare to an RXBAR?
RXBAR is denser on protein (about 21 g per 100 g vs Kind's 15 g) from egg whites and dates, with a famously short 'no B.S.' label. Kind answers with less than a sixth of RXBAR's sodium (10 mg vs 65 mg), more fiber per 100 g, and visible whole nuts instead of a pressed paste. Different goals: RXBAR for protein-per-bite, Kind for a see-the-ingredients snack.
Is it gluten-free?
The USDA ingredient list contains no wheat, barley, or rye, and Kind labels most of the Fruit & Nut line gluten-free. Crisp rice and chicory root fiber are the only grain-adjacent items, both gluten-free. Always confirm on the actual package — shared-equipment statements and formulas can change.
When was this data last verified?
2026-05-27, against USDA FoodData Central FDC 2081642 (UPC 602652170041). We re-verify top pages monthly and update within 7 days of a reformulation.